CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (6 SETS
4 Weighted Pull-up )

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 4 of 6. Another week of heavy, weighted pull-ups. By now, you should have found your groove and should be hitting 24 total TOUGH reps without failure. Two more weeks to build after this.

Bodybuilding

Metcon (Checkmark)

1.) AMRAP x 5 MINUTES

Strict Pull-ups*

(Score Is Reps)

*Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! *Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! No kipping, and the chin must get over the bar for each rep.

2.) 3-4 SETS

8-12 1+1/4 DB Bench Press (Moderate)

-Rest 1:30-

12-16 Barbell Bent Over Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 3 SETS

12/12 Single-Arm Landmine Row (Moderate)

-Rest 1:00-

12-16 Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

20 Banded (OR Cable) Straight-Arm Pulldown (Moderate)

-Rest 3:00 b/t Sets-

(No Measure)
Goal: RPE 9 | Second time hitting this massive lat day. Try to improve your pull-up AMRAP score from last week—track your progress. With each set, aim for controlled movements that maximize muscle engagement and growth.